POPULAR WEIGHT LOSS PLANS

THERE are many types of low carbohydrate diets that have gained popularity over the years. Each has a different version of replacing carbohydrates with protein or fat for energy.

While the aim is for faster weight loss, the followers of these diets believed that they also boost energy levels, improve digestion and prevent chronic diseases.

Here are some of the popular low carb diets:

1. ATKINS

Developed in1972 by cardiologist Dr Robert Atkins, it is the diet that started it all. There have been many changes to the diet over the years but the plan remains the same — it is a high protein, high fat and low carb diet. The Atkins diet is divided into four phases and follows a ladder of permissible foods you can introduce gradually.

For the first two weeks, which is the first phase, foods are limited to mostly proteins, such as fish and shellfish, poultry, meat, eggs and cheese, at every meal. Limit daily carb consumption to less than 20 grammes.

From second to the fourth phase, you can add non-starchy vegetables, fruits, nuts, seeds and whole grains.

2. DUKAN

It is also divided into four phases. In the first phase, only lean protein from animals, oat and water are allowed. In the second phase, lean protein and starchy vegetables are included.

The next phases allow for more starchy foods like fruit (except bananas, grapes, figs and cherries), wholegrain bread and cheese. Once the phases are completed, the protein intake is limited to only on Thursdays to avoid weight gain.

3. KETOGENIC

The aim is to reduce carb intake so that the body kicks into a metabolic state called ketosis. It is when stored fat is metabolised into ketones and used as the main source of energy.

The diet focused on low intake of carb and high intake of protein and fat. The aim is 75 per cent calories from healthy fats, 25 per cent calories from protein and five per cent calories from carbs.

4. PALEO

It is based on the diet during the Paleolithic era, which was pre-agricultural. The diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds. It does not allow processed foods, legumes, grains, dairy, refined sugar and salt.

The diet does not specify portions that you are allowed to eat as the focus is on the quality of the food. But after the first month, the 85/15 approach is recommended. It means 85 per cent of the time the diet should be strictly paleo, while the other 15 per cent for non-paleo food.

5. SOUTH BEACH

A diet plan that is rich in low-glycaemic index carbs, lean proteins and unsaturated fats. It has three different phases for weight loss and control.

In phase one, meals consist of lean protein, non-starchy vegetables and small amounts of healthy fat and legumes. Carbohydrates, including pasta, rice, bread and fruit are to be avoided.

Phase two allows for carbohydrates such as whole grain breads, whole wheat pasta, brown rice, fruits and more vegetables.

In the last phase, all foods are allowed in moderation, focusing on lean proteins, fresh vegetables and healthy fats.